How do I prevent shin splints?

JakeSweeney73

Every time I try to go for a run, I have to stop after 6 minutes or so. Not because of fatigue, but because I get awful shin splints and my ankles get really tight. (I've always had problems with sprained ankles) I don't know of anything that I can do to prevent them, so I'm looking for some advice or tips. Thank you!

jrline

both before and after running stand with your toes on a step and raise and lower yourself 20-30 times

kducky22

I used to get them a lot. I played a lot of soccer and would get shin splints running on concrete all the time because my body wasn't used to the type of impact. I found the best thing is to 1) make sure you have good shoes.. if they are over a year old it may be time to get new ones and 2) I started doing shorter faster runs to help my body get used to running on concrete. It took about a year, but now I can run for whatever time period I want and I don't get them. I think it's just something that your body needs to get used to with time.

PoundChaser2

What type of sneaker do you run in and did you purchase them from a big box store or did you buy them from a running store and did they watch you run ? How long has this shin pain been going on ? How often and how far are you running ? Do you always run on the same side of the road ?

Personal experience, for 8 months I ran lots of 1/2 marathons on a broken foot and not broken like black and blue swollen, it just hurt a little at first and then it progressed into a hot mess. I recommend you see a medical sports specialist if you can't figure out the cause, mainly because you can't make it pass 6 minutes without pain.

JakeSweeney73

Thank you for your comments. The whole thing with the shoes makes sense, and that's probably the reason. All of my shoes are over a year old. And I used to be able to run a mile in 8 minutes just last year while I was playing football in high school. Which isn't too bad considering I was a 280 lb lineman lol.

I kind of just started running again though. Ever since I've been out of high school and not playing sports, I have done no cardio. I've always worked out and lifted weights, but I need to start running and losing weight.

kgatyyc

http://www.physioprescription.com/2013/10/14/shin-splints-treatment-exercises-1/

This site has good advice on a number of topics.

esjones12

Lots of causes which = lots of solutions.

Personally I stopped running on pavement and they went away. Sad when you can do 10+ miles of trails with no shin splints but can't go even a 5k on pavement....